Understanding Your Thyroid

The thyroid is a small, butterfly-shaped gland located in the front of the neck. It plays a crucial role in regulating metabolism, energy production, growth, and development. Women are more prone to thyroid disorders compared to men, and nutrition can significantly influence thyroid health. In this blog, we will explore the importance of nutrition in supporting women's thyroid health, backed by scientific research.

Functions of different minerals for thyroid hormone

1.Iodine: The Foundation of Thyroid Function Iodine is an essential mineral required for the production of thyroid hormones. These hormones, namely thyroxine (T4) and triiodothyronine (T3), are synthesized by the thyroid gland. Iodine deficiency can lead to thyroid disorders, including goiter and hypothyroidism. To ensure adequate iodine intake, incorporate iodine-rich foods such as seaweed, iodized salt, fish, and dairy products into your diet.

2. Selenium: Protecting the Thyroid Selenium is a trace mineral with antioxidant properties that supports thyroid function. It plays a vital role in the conversion of T4 to the more active T3 hormone. Selenium deficiency has been associated with an increased risk of autoimmune thyroid diseases, such as Hashimoto's thyroiditis. Good dietary sources of selenium include Brazil nuts, seafood, meat, and whole grains.

3. Zinc: Crucial for Thyroid Hormone Production Zinc is essential for the synthesis and regulation of thyroid hormones. It aids in the conversion of T4 to T3 and helps maintain healthy thyroid function. Studies have shown that zinc deficiency can lead to decreased thyroid hormone levels and impaired thyroid function. Include zinc-rich foods such as oysters, lean meats, seeds, and nuts in your diet.

4. Vitamin D: Regulating Thyroid Function Vitamin D is a hormone-like vitamin that plays a crucial role in immune function and gene expression. Research suggests a link between vitamin D deficiency and autoimmune thyroid diseases, such as Graves' disease. Adequate vitamin D levels help regulate thyroid function and reduce the risk of thyroid disorders. Get your vitamin D from sunlight exposure, fatty fish, fortified dairy products, and supplements if necessary.

Foods that are beneficial for thyroid

1.Omega-3 Fatty Acids: Reducing Inflammation Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, have anti-inflammatory properties. Chronic inflammation can contribute to thyroid dysfunction and autoimmune thyroid diseases. Including omega-3-rich foods like salmon, mackerel, chia seeds, and flaxseeds in your diet can help reduce inflammation and support thyroid health.

2. Antioxidant-Rich Foods: Protecting the Thyroid from Oxidative Stress The thyroid is vulnerable to oxidative stress caused by free radicals. Antioxidants help neutralize these harmful molecules and protect thyroid cells from damage. Increase your intake of antioxidant-rich foods such as berries, colorful fruits and vegetables, nuts, and green tea to support thyroid health.

3. Cruciferous Vegetables: Balancing Consumption Cruciferous vegetables, including broccoli, kale, cabbage, and cauliflower, contain compounds called goitrogens. These compounds can interfere with iodine absorption and thyroid hormone production when consumed in excessive amounts. However, cooking cruciferous vegetables can reduce their goitrogenic properties, allowing you to enjoy their health benefits while minimizing potential risks.

SUMMARY

Proper nutrition is vital for maintaining women's thyroid health. Ensuring adequate intake of iodine, selenium, zinc, vitamin D, omega-3 fatty acids, and antioxidants supports optimal thyroid function, reduces inflammation, and protects against thyroid disorders. It is important to consume a balanced diet that includes a variety of nutrient-rich foods to support overall thyroid health.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

REFERENCES

1. Rayman MP. Selenium and human health. Lancet. 2012 Mar 31;379(9822):1256-68. doi: 10.1016/S0140-6736(11)61452-9. PMID: 22381456.
2. Prasad AS. Zinc in human health: effect of zinc on immune cells. Mol Med. 2008 May-Jun;14(5-6):353-7. doi: 10.2119/2008-00033.Prasad. PMID: 18385818; PMCID: PMC2277319.
3. Muscogiuri G, Tirabassi G, Bizzaro G, Orio F, Paschou SA, Vryonidou A, Balercia G, Shoenfeld Y, Colao A, Vitamin D and Thyroid Disease Study Group. Vitamin D and thyroid disease: to D or not to D? Eur J Clin Nutr. 2015 Oct;69(10):291-6. doi: 10.1038/ejcn.2014.264. Epub 2014 Dec 3. PMID: 25463681.
4. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002 Dec;21(6):495-505. doi: 10.1080/07315724.2002.10719248. PMID: 12480795.
5. Velazquez KT, Enos RT, Bader JE, Sougiannis AT, Carson MS, Chatzistamou I, Nagarkatti M, Nagarkatti PS, Davis JM, Carson JA, Murphy EA. Prolonged high-fat diet induces gradual increases in mitochondrial adaptations for ectopic lipid oxidation in muscle. J Appl Physiol (1985). 2017 May 1;122(5):1285-1294. doi: 10.1152/japplphysiol.00193.2016. Epub 2017 Feb 23. PMID: 28232472; PMCID: PMC5452822.
6. González-Pérez R, González-Córdova AF, Hernández-Mendoza A, et al. Health Benefits of Green Tea (Camellia sinensis) and Its Catechins: A Review. Nutrients. 2020;12(3):988. Published 2020 Mar 31. doi:10.3390/nu12040988.
7. McMillan M, Spinks EA, Fenwick GR. Preliminary observations on the effect of dietary brussels sprouts on thyroid function. Hum Toxicol. 1986 Jan;5(1):15-9. doi: 10.1177/096032718600500104. PMID: 3008580.
8. Mancini A, Di Segni C, Raimondo S, et al. Thyroid Hormones, Oxidative Stress, and Inflammation. Mediators Inflamm. 2016;2016:6757154. doi:10.1155/2016/6757154.
9. Kaur N, Chugh V, Gupta AK. Essential fatty acids as functional components of foods- a review. J Food Sci Technol. 2014
10. Zimmermann MB, Boelaert K. Iodine deficiency and thyroid disorders. Lancet Diabetes Endocrinol. 2015 Feb;3(2):286-95. doi: 10.1016/S2213-8587(14)70225-6. PMID: 24981871.